Every morning, you’re probably faced with a to-do list a mile long and look to coffee as your only solace to get through the day. But did you know that right from the moment you wake up, your body is busy balancing cortisol, the so-called “stress hormone,” to keep you alert and ready? When cortisol spikes out of control, though, it can become a hidden force behind many struggles—think stubborn weight gain, midday crashes, or that constant feeling of being “on edge.” The good news? Understanding and managing your cortisol levels can not only bring a greater sense of calm but can also help you avoid the stress-eating traps that so many of us fall into. Let’s dive into what cortisol is really up to and how small changes can make a big difference in breaking the stress cycle.

     Before I go on I want to explicitly state that I am not a doctor nor should you take what I say as medical advice. While I am trying to relay the most factual information to you, this is purely advice from one person to another and anything you feel like participating in should be discussed between you and your doctor. Don’t sue me.

     Now, cortisol naturally rises within the body's circadian rhythm to help us feel alert in the morning. I truly want to harp on the fact that cortisol as a whole is not a bad thing; it helps regulate blood sugar levels, metabolism, and immune responses. So while cortisol isn’t anything to fear, excessive amounts at a chronic level can become problematic. Common causes of elevated cortisol include:

• Excessive blue light exposure late at night (such as checking your phone or watching TV when you should be getting ready for bed).
• High caffeine intake immediately after waking.
• Chronic inflammation in the body.
• Ongoing stress.
• Hormonal imbalances, including conditions like PCOS, Hashimoto’s, and diabetes.
• Chronically elevated blood sugar levels.

     For many of us, it’s a combination of these factors. In a culture driven by quick dopamine hits and endless screen time along with food stripped of its nutrients, understanding what heightens our stress is crucial. Particularly in the mornings, developing a cortisol-friendly routine can help you stay calm and resilient throughout the day. Here are a few tips to help manage cortisol levels naturally:

Delay Your Morning Coffee

      Wait about an hour after waking before drinking coffee. This allows cortisol to rise naturally instead of spiking. If you add creamer to your coffee, this also helps avoid a morning insulin spike, which I’ll explain more below.

Get Morning Sunlight

     Step outside for a few minutes of natural light (indirect, of course—don’t stare at the sun!). This holistic habit boosts cortisol naturally while helping to flush out melatonin, the hormone that helps you sleep. I personally advise you also not to check your phone immediately after waking, the blue light is not necessarily bad for cortisol as it’s also a part of natural sunlight, but because of the dopamine rush. Your brain waves are fragile after waking and shouldn’t be flooded with memes as soon as you rise. 

Eat Protein for Breakfast

     Stick with me for a moment: if you eat a high-carb breakfast, it can spike blood sugar, and repeated spikes can decrease insulin sensitivity, potentially leading to Type 2 diabetes. Cortisol links directly to blood sugar because your body reads it as fuel for a stressful situation. Our brains are still wired like our ancestors', ready to face physical challenges. Starting your day with protein stabilizes blood sugar, helps you feel full, and provides longer-lasting energy.

     With all this new information you may be wondering how your body responds to stress-eating. It’s a loop so many women find themselves in and it can be hard to break since a lot of it is a mental hurdle as well as physical. Hopefully me breaking it down can help you combat the loop and feel more in control:

     1. Something stressful happens—say, your boss texts about a project you thought was due next week but actually needed yesterday.

     2. You instinctively turn to comfort foods—high in sugar and carbs—because they temporarily calm you.

     3. Your body begins digesting, releasing sugar into the bloodstream.

     4. This sugar signals your adrenal glands to release cortisol, which thinks you're fueling up to handle stress, not coping with it.

     5. Your pancreas detects the sugar and releases insulin to bring it into cells. But if you stress eat often, insulin learns to store it in fat cells rather than use it as energy for the muscle cells because it assumes you won’t be burning it off.

     Over time, this creates a pattern of high cortisol, high insulin, and high blood sugar—a long-term stress response that can contribute to stubborn weight gain and other health issues.

     Cortisol doesn’t have to be triggered by stress-eating alone either. A stressful situation can have the same effects but is induced slightly backwards: your body will actually release its own stored glucose (glycogen) from the liver for immediate energy and that will inflate your insulin levels  which, if you’re chronically stressed, can reduce the functionality of the insulin resulting in you becoming Type 2 Diabetic. 

     So whether you frequently cope via stress eating (or are a bored-eater) or are in many stressful situations your body will respond with chronically high cortisol and high insulin which can have devastating effects on your body long term.

     I say all of this to warn you of the side effects chronically high cortisol can burden you with but also to share that you’re not alone. So many people go through this exact same loop and it’s a huge factor as to why you might not be able to lose the stubborn fat you’ve wanted to shed for so long.

I won’t just leave you with the facts and no ways to mitigate it, though. I’m mean but not that cruel. Here are some ways to get out of the negative high cortisol and stress-eating loop:

Exercise Regularly

     Exercise may seem like more stress, but it’s a helpful form. Challenging your body on purpose helps you handle everyday stress more calmly and even improves sleep. This is called “stress inoculation” so think of it like getting your flu shot, it hurts now but is better for you in the long run.

Switch Your Snacks 

     Instead of cutting out snacks entirely, replace sugary options with higher protein and fat choices. I personally like a mini charcuterie board with cheeses and meats along with a few crackers or fruit as my carbs. These foods keep insulin stable, avoiding blood sugar spikes and crashes while also being a great snack you can munch on at your own pace.

Use Logic to Break Mental Loops

     Stress often begins in the mind, so take a moment to question your thoughts. Is that worry really worth the mental space? Sometimes gently challenging yourself can help prevent stress from spiraling.

Keep Your Hands Busy 

     Idle hands often lead to mindless snacking, hence the bored-eater I mentioned above. Try something tactile but non-distracting, like knitting, fidgeting, or drawing, to keep your hands engaged.

Practice Stress-Reducing Activities

     Breathe work and meditation are fantastic ways to keep stress at bay and increasing oxygen intake can help help your bodily systems perform more effectively. Meditation can be difficult to get into and enjoy, especially if you’re someone who has ping-pong thoughts all day long, so ease into it through guided meditations and box breathing (4 second inhale, hold for 4, exhale for 4, hold for 4 and repeat).

     Stress is a natural part of life, but it doesn’t have to control you. Simply being aware can help you manage it. For more guidance on how to handle stress and reach your wellness goals, feel free to reach out to support@aplombtraining.com or schedule a consultation, and mention that stress management is a priority for you.